WOD July 22, 2016

Warm Up:

Shoulder Mobility


400m Jog (JOG!)


Arch/Hollow Positioning

Practice Arch/Hollow on the pull up bar

*When practicing Arch/Hollow on the bar you want to control the movement. Squeeze your core, pinch and point your toes and be aggressive with your kip.*



3 Rounds

400m Run
21 American Kettlebell Swings (53/35)
12 Pull Ups

*This workout is going to get grippy! RUN HARD, hang on to that kettlebell, move through your pull ups and we’ll ride this one right into another great weekend! Happy Friday!*

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